im so amazed at how strong you are aube... I need to get on a program that actually helps me make some decent gains

Thanks m8s!

Intensity Day
Squat RPE9(9.5) load drop 2-3%
350 lb x 3
365 lb x 3
385 lb x 3
350 lb x 3x2

Tng Bench Press RPE9(8.5) load drop 4-6%
290 b x 2
275 lb x 2x10


10 sets of 2 at 275 was fast. looked like speed bench

This post was edited by Aube on Jan 23 2015 10:15pm

jelly of your bench, one day ill man up and put more work into the bench

Putting the effort into it


GPP Day
7 minutes for each exercices (Max rep)

Chin-Up
10
10
8
7
6
6
5

Ab Wheel (kneeling)
10
10
10
10
8
8

EZ-Bar Curl
45 lb x 10
45 lb x 10
45 lb x 10
45 lb x 10
45 lb x 10
45 lb x 7
45 lb x 9

Seated Calf Raise
110 lb x 10
110 lb x 10
110 lb x 10
110 lb x 10
110 lb x 10
110 lb x 8
90 lb x 14

Barbell Shrug
225 lb x 10
225 lb x 10
225 lb x 10
225 lb x 10
225 lb x 10
225 lb x 10
225 lb x 15

Cable External Rotation
20 lb x 10
20 lb x 10
20 lb x 10
20 lb x 10
20 lb x 10
15 lb x 10
15 lb x 10


Haven't been doing these for 3 weeks. max reps in 7 minutes equal about 30 second rest between sets.

Volume day
2ct Paused Squat RPE9(8) load drop 6-9%
305 lb x 6
280 lb x 6x2

2ct Paused Bench RPE9(9.5) load drop 6-9%
256 lb x 4 (+1 lbs)
236 lb x 4x4 (+1 lbs)

Conv Deficit deadlift RPE9(8) repeat 4-6%
320 lb x 6x3

Sumo Deadlift
320 lb x 6x3

CG Bench RPE9(9) Repeat 4-6%
226 lb x 6x2

This post was edited by Aube on Jan 26 2015 05:36pm

GPP Day
7 minutes for each exercices (Max rep)

Chin-Up
10/10/8/7/5/5/5

Ab Wheel (kneeling)
10/10/10/10/8/8

EZ-Bar Curl
45 lb x 10/10/10/10/10/8/9

Standing Calf Raise
300 lb x 10/10/10/10/8/7/7

Cable External Rotation
20 lb x 10/10/10/10/10
15 lb x 10/10


Recovery tomorrow (Front squats and OHP)

Recovery day
Front Squat RPE8(8) repeat 4-6%
240 lb x 8x2

OHP RPE8(8) + repeat 4-6%
140 x 8x2

Took it easy on the volume. Preparing myself mentally for the intensity day!

Question

How do you decide what fatigue % to use

Read the book a few times over can't see it. For bench for instance it says use 3-6% fatigue

How do you decide to use 3 4 5 or 6

You'd usually take the middle so 4.5% in that case.

On my 4-6% I take 5% off, 2.5% on the 2-3% and 7,5% on the 6-9%.

Source: PTW forums

Why even give a range then

What difference is choosing a bigger % over a smaller %

Ayayayayayayaya